10 steps for healthy toddlers

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A varied, balanced diet and plenty of physical activity will help your toddler to thrive. But sometimes, achieving this can be easier said than done!

Try not to worry though. Many toddlers go through phases of fussy eating as they grow and develop. There's still plenty you can do to encourage healthy eating habits. To help you ensure that your little one is getting what she needs, here are 10 steps for healthy toddlers:

1. Eat as a family and make mealtimes happy occasions

Where possible, try to get the whole family to eat together at the table. Let your toddler enjoy the same food as everyone else, provided it doesn't have added salt or sugar (BNF 2015). Show her how much you're enjoying what you're eating, and she may be more tempted to try some herself (Agostini et al 2008, Scaglioni et al 2011)!

Keep things relaxed by choosing food that's easy for your toddler to eat. Finger foods are good, as they let her exert her independence by feeding herself. Praise her when she eats well or tries something new. Toddlers take time to learn to like foods, so be as patient as you can.

2. Let your toddler decide how much to eat

Offer your toddler plenty of nutritious foods (NHS 2014), but don't expect her to always eat everything on her plate. It's more important to focus on what she eats over the course of a week than to insist that she finishes every meal.

Too much pressure to eat can actually be counter-productive, as it will make mealtimes more stressful for both of you.

Most toddlers eat everything they're going to within half an hour of being offered a meal. After this time, just take any uneaten food away without comment.

4. Establish a routine for mealtimes

Offer your toddler three meals a day, plus two or three nutritious snacks. Your toddler's tummy is still small, so she can't eat much at one sitting. This is why it's important for her to have a little something between meals.

At lunch and dinner, offer your baby both a savoury main course, and a dessert (ITF 2006). This gives her even more chances to get all the nutrients she needs.

5. Offer plenty of drinks during the day

The World Health Organisation (WHO) recommends that you give your baby breastmilk as well as food until she's two, or even older (WHO 2015). However, it's up to you. If you do decide to stop breastfeeding, or if you've stopped already, there's no need to give your toddler follow-on formula. Instead, you can give her cow's milk.

Your toddler will need between 350ml (two thirds of a pint) and 500ml (a pint) of breastmilk or cow's milk a day (Domellöf et al 2014). If you're giving her cow's mik, it should be full-fat until she turns two, when you can switch to semi-skimmed. Don’t offer skimmed milk until she turns five though.

Give your toddler her drinks in a free-flow beaker or cup, not a bottle. Water is a good choice, as it won't make her too full to enjoy her meals.

Don't offer fruit juice between meals, as this is bad for your toddler's teeth. Instead, you can dilute it (10 parts water to 1 part juice) and offer it alongside a meal (NHS 2013).

6. Give vitamins A, C and D each day

The government recommends that all children take a vitamin supplement between six months and five years. It doesn't have to be a complete multivitamin, but should contain vitamins A, C and D. Make sure you choose a supplement that's suitable for toddlers.

7. Respect your toddler’s tastes

Some children eat almost everything while others are much more fussy. You may find that your toddler likes different foods to be kept separate on her plate, or she could be happy for them to all be mixed together.

Whatever your toddler prefers, go with it! It'll make life much easier for both of you.

8. Reward your toddler with praise and attention

When your toddler eats well, give her plenty of praise in response. Don't use dessert as a reward for eating savoury food. This makes sweeter foods seem even more appealing. Similarly, don't give food or drink as a reward for good behaviour, or use them as a way to comfort your toddler. This can encourage unhealthy eating habits (NICE 2015). Instead she'll love it if you play her favourite game or read her favourite book to show her how pleased you are.

9. Limit certain foods

Some foods contain lots of calories, but not many nutrients. These can spoil your toddler's appetite for healthier foods and may lead to her gaining too much weight.

If you want to offer any of the following to your toddler, try to keep to the occasional treat only:

fried food

crisps

processed or pre-made snacks

pastries, cakes and biscuits

(NICE 2015)

Don't offer your toddler fruit squashes or fizzy drinks, as even the low-sugar or no-sugar versions offer no other nutrients, but can give her a taste for sweeter food and drink (NICE 2015). Tea and coffee are also off the menu, as caffeine isn't good for your toddler.

10. Encourage physical activity

Try to ensure your toddler is physically active for at least three hours every day (NICE 2009).

All activity counts as exercise, including walking, running and dancing. Most toddlers are naturally active and will love rushing around if given the chance!

Limit television and other screen time, such as computers and tablets, to no more than two hours a day (NICE 2015).

It can be tricky to encourage your toddler to eat all the lovely healthy food you make for her if she's in a picky phase. Learn more about how to cope with fussy eating.

References

Agostoni C, Braegger C, Decxi T, et al. 2011. ESPGHAN committee on nutrition. Role of dietary factors and food habits in the development of childhood obesity: a commentary by the ESPGHAN committee on nutrition. European Society for Paediatric Gastroenterology, Hepatology and Nutrition, Position paper. JPGN 52(6):662-669. www.espghan.org [Accessed May 2015]

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